This Cauliflower Potato Salad is a flavor loaded low carb ‘mock potato’ salad with all the traditional taste of the real deal! It is a healthy summertime must have for pool parties, picnic, BBQs and anytime there is a heatwave.
Cauliflower is a magical vegetable that takes well to any flavor you pair it with but has less carbs, plus more nutrients. Other favorite ways to enjoy it include cauliflower pizza crust, Thai cauliflower rice, and cauliflower risotto.
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This cauliflower potato salad has the creaminess and tang of classic healthy potato salad and healthy egg salad, yet you can tell you are not sinking your teeth into heavy starchy potato.
Just like with avocado egg salad, you know you are eating a healthier version and still enjoying it.
Potato salad made with cauliflower is completely low carb because it contains no potatoes. Some call it “fauxtato” salad or mock potato salad. I just call it a healthy salad recipe win!
It’s the best of both worlds and in moderation can be eaten as a keto cauliflower potato salad. No matter what type of healthy eating plan you are following, you will be obsessed with this summer staple for healthy sides!
Cauliflower really does steal the show! And the same story goes for cauliflower mashed potatoes recipe and cauliflower fried rice. Cauliflower is a very mysterious lady and I am totally fine with that.
Ingredients
Cauliflower potato salad recipe contains all your favourite potato salad ingredients so you get that authentic taste, texture and color, but it’s much healthier.
- Eggs: Give the salad texture as well as that regular potato salad taste, plus you can’t go wrong with the additional protein they add!
- Pickles: Add a salty, sour taste, you can substitute sauerkraut if you don’t have pickles as both are fermented using the same process and brine. Capers is another option!
- Mayonnaise: I used avocado oil mayo, but feel free to substitute what you have on hand.
- Yogurt: Plain yogurt with at least 2% milk fat (no non fat yogurt here!) is key. This is a healthier cauli potato salad and reducing the amount of mayo by using yogurt helps it stay that way. Can also use Greek yogurt and add 2 tbsp of water.
- Vinegar and mustard: Both add tang and mustard adds some color. Substitute pickle juice for the vinegar if you would like.
- Dill: Provides the perfect flavor builder, fresh is best (dried just won’t make the cut).
- Red or white onion: For sweetness and crunch! I used red onion, but if white is all you have, go for it.
- Cauliflower: It is cauliflower potato salad after, the star of the show!
How to Make Cauliflower Potato Salad
With a few steps, low carb mock potato salad is ready for the refrigerator leaving you time to browse through healthy grill recipes to complete your summertime feast!
Cook Cauliflower
Here are three options for cooking your cauliflower for the best faux potato salad.
- Al dente on stovetop: Follow directions on how to cut cauliflower, chopping your cauliflower florets into small 1/2 inch pieces before adding them to a pot of boiling water. Al dente cauliflower takes about 5 minutes in boiling water on low heat.
Do not overcook cauliflower until it’s mushy. Perfect cauliflower mock potato salad has to have a bite to it. I once steamed cauliflower like I do other vegetables in my healthy Instant Pot recipes. It was soft as a paste and was not good experience.
- Use frozen cauliflower: No need to thaw them. Add directly to boiling water and wait for water to start boiling again before reducing the heat to cook for 3 more minutes.
- Use roasted cauliflower: You can follow my roasted cauliflower with parmesan cheese recipe (skip parmesan and garlic) as a guideline how to do that. The salad will have roasted cauliflower taste (obviously).
Hard boil eggs at same time we cook cauliflower. Saves a lot of time and no extra pot to wash. After eggs are done cooking, place them in a bowl with cold water and ice. You can also use leftover hard boiled eggs in Instant Pot or here is quick tutorial how to hard boil eggs in air fryer.
Make Creamy Dressing
First, chop pickles, red onion, and then fresh dill. Next, grab a large bowl and add chopped ingredients along with mustard, vinegar, yogurt, mayo, salt and pepper. Stir everything together.
In a rush? Refrigerate your dressing bowl to help your faux potato salad cool down faster!
Assemble Mock ‘Potato Salad’
If you have chosen to cook the cauliflower on the stovetop, drain it in a colander then rinse with cold water.
Remove eggs from their ice bath and then peel and chop them.
Grab your previously made dressing from the fridge, add your cauliflower florets, chopped hard boiled eggs, and stir gently until all ingredients are combined!
Tips for Best Results
Really wow your friends and family with this low carb potato salad by following these best tips, then for fun, put your own unique spin on it!
- Salt the water: Just like when making healthy mashed potatoes, adding 1/4 tsp of salt to the cauliflower while it cooks will help it better absorb the other flavors later.
- Cut cauliflower into same size pieces: Not only does this ensure your cauliflower cooks evenly, but also helps when eating it!
- Fork tender only: You want your cauliflower to resemble the same texture as a cooked potato. Cook only until al dente or fork tender. Then remove from stove top, drain in colander, and rinse with cold water to stop the cooking process.
- Make it your own: Fried bacon bits make everything taste better. Chopped celery is a must for some people in creamy salads. And I can see how it can be. Healthy chicken salad is not a chicken salad without it.
FAQs
While this recipe contains many of the same ingredients you find in traditional potato salad, it is made with cauliflower and does not contain any potatoes.
The taste is similar but cauliflower is cauliflower. Try this healthy potato salad if you are craving a lightened up version of the original.
You can find all the nutritional information for this in the recipe card below.
If you find that your cauliflower is too watery, reduce cooking time next time and be sure to drain it well after cooking. You may even want to give it a small pat dry with a towel.
Is Cauliflower Potato Salad Healthy?
Yes! Cauliflower is an excellent source of vitamins, minerals and fiber, some even say it is a superfood. This salad is both low carb and low calorie when compared to the version made with potatoes.
Can You Make This Ahead of Time?
No secret that mock potato salad tastes best cold. Gently stir the salad and if you have time refrigerate for at least 30 minutes up to an 1 hour.
This salad keeps really well in a fridge without becoming soggy or watery for up to 3 days. I took this particular batch camping and it withstood “the life test”.
You can also make this ahead! Refrigerate salad assembled but not stirred for up to 48 hours. Stir a few hours before serving as potato salad benefits from flavors “marrying” each other.
What Do You Serve With This Salad?
Summer is not summer without Instant Pot baked beans or healthy pasta salad.
I have brought cauliflower faux potato salad to many gatherings like summer BBQs, camping, and hockey team parties. Everyone loved it, of course, could tell it’s not my Instant Pot potato salad but nonetheless asked for the recipe!
In the heat of summer, I serve this with grilled shrimp skewers. Smoky bacon wrapped asparagus would make a great pairing.
Make this a low carb or keto dinner by serving with grilled chicken breast, Greek chicken kabobs or grilled cedar plank salmon.
More Low Carb Cauliflower Recipes
More Healthy Summer Salad Recipes
- Healthy broccoli salad
- Healthy shrimp salad
- Vinegar based coleslaw
- Creamy cucumber salad
- Olivier salad
Cauliflower Potato Salad
Ingredients
- 2.5-3 lbs cauliflower head chopped into 1/2″ pieces
- 4 eggs large
- 3/4 cup pickles or sauerkraut finely chopped
- 3 tbsp red onion finely chopped
- 3 tbsp dill finely chopped
- 2 tsp mustard
- 1 tsp any light colour vinegar
- 1/2 cup plain yogurt 2%+ fat
- 1/4 cup avocado oil mayo
- 1 tsp salt
- Ground black pepper to taste
Instructions
- In a large pot, add eggs, cauliflower and enough water to cover. Bring to a boil and cook covered on low for 5 minutes.
- While cauliflower is cooking, chop pickles, red onion and dill. Add to a large bowl along with mustard, vinegar, yogurt, mayo, salt and pepper. You can now stir everything together for easy salad mixing later. If in a rush to eat, refrigerate the bowl to help potato salad cool down faster. It tastes best cold!
- After 5 minutes of cooking, remove the eggs with a spoon and place in a bowl with ice + cold water. Let cool for 5 minutes.
- Drain cauliflower in a colander and rinse with cold water. Set aside.
- Peel and dice the eggs. Then add to the bowl along with cooled and drained cauliflower.
- Gently stir cauliflower potato salad. Refrigerate for at least 30 minutes to 1 hour. It tastes best cold!
Video
Notes
- Store: Refrigerate covered for up to 3 days.
- Make ahead: Refrigerate salad assembled but not stirred for up to 48 hours. Stir a few hours before serving as potato salad benefits from flavors “marrying” each other.
- Cut cauliflower into same size pieces: Not only does this ensure your cauliflower cooks evenly, but also helps when eating it!
- Fork tender only: Cook only until al dente then remove from stove top, drain in colander, and rinse with cold water to stop the cooking process.
Excellent salad–better than with potatoes! I’ll definitely make this again.Helps keep me eating low carb!
Fantastic! Thanks for the positive feedback Susan!
Didn’t have yogurt nor red onion (made it with yellow) nor enough dill (so sprinkled garlic powder instead), yet this is a delicious easy to make recipe. THANKS!!!
Haha, awesome!!! Glad you enjoyed the recipe, Gissell.
I forgot to give you stars! Wish I could give more!
Yes, I need all the stars for Google! 🙂
Wow! I love, love, love potato salad but don’t make make it often because of all all the carbs. I just made your recipe today and I am in love again. So great to find another way to
use cauliflower. I cooked mine a little longer than than you recommended but probably shouldn’t have. It was a little to soft. I’ll behave myself next time and do what you say.
Thank you ,thank you!!
Haha, awesome! It takes a minute to overcook cauliflower. I have done it a few times when I was relaxed. Glad to hear!
There’s no way I ever thought cauliflower could actually be as satisfying as potatoes. It’s actually BETTER than potatoes. I will definitely be making this time and time again!
That is so amazing to hear! Glad you enjoyed my recipe, Kaley!
I’m gonna make this for sure!You’re like a mad genius.Thank you,Olena.
Haha, thanks. Enjoy!
This recipe looks wonderful. I will be trying it out tomorrow night, I’ ve just started to receive your recipes in my email and looking forward to trying more of them out very soon.
Welcome, Vicky! Please don’t be shy to leave me a comment with a star review once you make any recipe. Have a great weekend!
This is the first time I have ever commented on a dish. This is a fantastic recipe! I am watching my carbs and this is an easy and healthy substitute for potato salad and sometimes I forget that it is cauliflower and not potato. I make it at least once a week. I am also learning about the Instant Pot on your site. Your blog is one of my favorites!!
I’m glad you enjoyed this recipe, Mary. 🙂 Instant Pot is the beast! Glad I can help.
I should of cooked the cauliflower a bit more but this was delicious. I will make it again and again !
Delicious! Fab for those of us avoiding white potatoes